Free TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) with our free calculator. Find your BMR, maintenance calories, and targets for weight loss or gain.
BMR
1,737
calories/day at rest
TDEE
2,693
calories/day total
Weight Loss
2,193
cal/day (−500 deficit)
Weight Gain
3,193
cal/day (+500 surplus)
Based on the Mifflin-St Jeor equation. These are estimates — individual results may vary. Consult a healthcare provider before making significant dietary changes.
Formula
BMR (Mifflin-St Jeor): Males: 10×weight(kg) + 6.25×height(cm) − 5×age + 5 | Females: 10×weight(kg) + 6.25×height(cm) − 5×age − 161 | TDEE = BMR × Activity MultiplierUnderstanding TDEE and Why It Matters
Total Daily Energy Expenditure (TDEE) represents the total number of calories your body burns each day. It combines your Basal Metabolic Rate (BMR) — the calories your body needs at complete rest — with the energy used during physical activity and digestion. Understanding your TDEE is the foundation of any effective nutrition plan, whether your goal is weight loss, muscle gain, or maintenance.
Our calculator uses the Mifflin-St Jeor equation, which research has shown to be the most reliable method for estimating BMR in both normal-weight and overweight individuals. By multiplying your BMR by an activity factor, we estimate your total daily calorie needs.
How TDEE Is Calculated
The Mifflin-St Jeor equation first calculates your BMR:
- Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
- Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
Your BMR is then multiplied by an activity factor: Sedentary (1.2), Lightly Active (1.375), Moderately Active (1.55), Very Active (1.725), or Extra Active (1.9). The result is your estimated TDEE.
Using TDEE for Your Goals
Once you know your TDEE, you can tailor your calorie intake to match your goals:
- Weight Loss: Eat 500 calories below your TDEE to lose approximately 1 pound per week
- Maintenance: Eat at your TDEE to maintain your current weight
- Weight Gain: Eat 500 calories above your TDEE to gain approximately 1 pound per week
- Body Recomposition: Eat at or slightly below TDEE while prioritizing protein and strength training
Tips for Accuracy
- Be honest about activity level — most people overestimate how active they are
- Track your food intake — use a food diary or app for at least a week to compare actual intake vs. TDEE
- Adjust based on results — if you're not seeing expected changes after 2-3 weeks, adjust by 100-200 calories
- Recalculate regularly — as your weight and activity change, so does your TDEE
- Consider individual variation — genetics, hormones, and metabolic adaptation all play a role
Frequently Asked Questions
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It's the total number of calories your body burns in a day, including your basal metabolic rate (BMR), physical activity, and the thermic effect of food. Knowing your TDEE helps you plan your diet for weight loss, maintenance, or muscle gain.
What is the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation is considered the most accurate formula for estimating BMR. Published in 1990, it calculates your basal metabolic rate based on weight, height, age, and gender. It's more accurate than the older Harris-Benedict equation for most people.
How do I choose my activity level?
Sedentary means little or no exercise (desk job). Lightly active is 1-3 days of light exercise per week. Moderately active is 3-5 days of moderate exercise. Very active is 6-7 days of hard exercise. Extra active is for athletes or those with very physically demanding jobs.
Is a 500-calorie deficit safe for weight loss?
A 500-calorie daily deficit typically leads to about 1 pound of weight loss per week, which is generally considered safe and sustainable. However, you shouldn't eat below 1,200 calories (women) or 1,500 calories (men) without medical supervision. Consult a healthcare provider for personalized advice.
Why does my TDEE change over time?
Your TDEE changes as your weight, age, muscle mass, and activity level change. As you lose weight, your body requires fewer calories. Aging naturally reduces BMR. Building muscle increases it. Recalculate your TDEE every few weeks if you're actively changing your body composition.